“Our mission is straightforward: to provide essential supplies to people who can’t afford them, via partner charities across the UK. Beauty Banks isn’t a physical “bank” as such; instead we supply local organisations who may not have our contacts.”
Beauty Banks is a non-profit organisation set up by the brilliant Sali Hughes (beauty columnist & writer) and Jo Jones (a PR & beauty director). They focus on collecting basic toiletries and cosmetic products for people living in serious poverty who cannot afford the items we take for granted on a daily basis – things like toothpaste, shampoo and deodorant.
Here’s where you can help………. If you have unwanted and unused beauty gifts, toiletries or general hygiene products then please do get in touch and donate! If you don’t have anything spare, as an alternative to monetary donations, people have been adding items to their weekly shop to help those in need. All donations received will be delivered to a charity within Hampshire, supporting the local communities and will be gratefully received.
Beauty Banks accept sanitary products, disposable razors, shampoo, shaving foam, shower gel, combs, hair bands, face wipes, hand gel, sunscreen, baby lotion, soap, face wash, spot cream, deodorant, moisturiser, Band-Aids, conditioner, lacquer, lotion, lipstick, gift sets and anything in an unused hygienic condition.
goPhysio are delighted to be part of this amazing initiative and have become a local ‘beauty spot’. We are collecting your donations at our clinic – 11 Bournemouth Rd, Chandler’s Ford, Eastleigh SO53 3DA. Deliveries can be made to us directly during our opening hours.
Your help is invaluable so THANK YOU!
You can follow the organisation direct on social media – @thebeautybanks or contact Jessica Eades who is dealing with all Hampshire donations and logistics.
It’s not everyone’s idea of a New Year day outing, but if you’re a family of Physio’s & Personal Trainers, it fit’s the bill!
We love having a little day trip planned for New Year’s day. Having visited the Body World’s exhibition when it first came to the UK as a newly qualified Physio (many, many years ago), and seeing it had returned to London, we decided to make this our 1st event of 2019!
The philosophy behind Body Worlds is preventative healthcare. The Body Worlds exhibitions were conceived to educate the public about the inner workings of the human body and to show the effects of healthy and unhealthy lifestyles. The exhibitions are aimed to inspire visitors to become aware of the fragility of their bodies and to recognise the anatomical individual beauty inside each of us. And it certainly achieved this for us! With our group age ranging from 4 to 70, the exhibition kept us all engaged for a good few hours.
It was very interesting and made me aware of how much power you have over your body. It showed me that smoking can decrease your life by many years, as it makes your lungs black.
Annabelle, Aged 10
What were the highlights, messages & takeaways?
The human body is undeniably AMAZING! Seeing it stripped back (literally) to all it’s amazing components was fascinating.
Stress plays a huge part in health and wellbeing. We all realised that stress features highly in our lives now on a daily basis and the exhibition reminded us to take stock and slow down.
The effects of obesity on our health and seeing it in 3D, and how diet and exercise are so crucial, was frightening. You are what you eat has never had so much power!
The ITB is huge and there is definitely no way you can stretch it!
People are like bicycles. They can keep their balance only as long as they keep moving.
The Einstein quote really resonated – at goPhysio we’re all about movement! And life is all about being balanced. A healthy mind and body, supported by eating well, sleeping well, relaxing well and moving well, as we wrote about in a previous blog, are so important. None can be neglected and we are privileged to work with so many people and support them with their movement as a crucial part of this healthy jigsaw.
And in the end, it’s not the years in your life that count. It’s the life in your years.
Dry January is a public health campaign promoting abstinence from alcohol for the month of January, promoting a future where alcohol is a conscious choice, not a default.
After the excesses of the festive season, January brings a chance to turn over a new leaf and detox the body. Dry January is the perfect way to reset your relationship with alcohol. It only takes three weeks to break a habit, so this could be your route to happier, healthier drinking long-term.
Take a look at our top 5 benefits of giving up the booze to help keep you on track.
Last year 79% of people that completed Dry January reported that they had saved money. How much you save obviously depends on how much you drink now, but also factor in saved taxi fares and no more late night stops at the kebab shop and its surprising how quickly things add up. Instead of empty wallets and a fuzzy head try putting the money you would have spent on a night out towards something special; that new pair of shoes, trying a new activity or even putting it towards a holiday suddenly now seems much more valuable than a hangover.
Improve your energy levels
Whilst alcohol is a sedative this doesn’t necessarily mean it will help you sleep. In fact many people find the quality of their sleep is much poorer after drinking. This is because alcohol increases the levels of the stress hormone adrenaline in our body which quickens our heart rate and stimulates our body into alertness. If you add fizzy drinks as your mixers these often contain high levels of sugar and caffeine, making the problem worse. Last year 62% of people reported that their sleep and energy levels had both improved by quitting alcohol. Try swapping the alcohol for water, soda or orange juice and wake up fresh for some morning exercise to boost those energy levels further.
Alcoholic drinks tend to be made from sugars and starches making them high in calories without any nutritious benefit. A pint of beer or small glass of wine is equivalent to consuming a large slice of pizza (150-200 calories). Meanwhile our craving for greasy, fatty foods are likely to increase after alcohol due to the release of a protein in our body called Galanin. To make matters worse alcohol also slows our metabolism making it harder to burn fat. So it’s no surprise that 49% of people reported they lost weight during dry January last year.
Improve your mood
Regular drinking lowers the levels of Serotonin (the happy hormone!) in our brain, making us more susceptible to emotional ups and downs. Alcohol has been strongly linked to anxiety, depression and aggressive behaviour; it’s thought that 50% of violent crime can be attributed to alcohol. Giving up alcohol helps restore the delicate balance of chemicals in our brain, keeping us on an even keel so that we can make clear-headed decisions.
Alcohol is linked to more than 60 medical conditions including liver disease, heart disease, some cancers and depression. Not only this but it strongly contributes to obesity (see above), and can weaken our immune system. This means that we are more susceptible to winter colds and our capacity to heal is reduced. From a fitness point of view it alcohol consumption causes dehydration which will affect our muscle’s ability to be able to perform an activity and will also slow our reaction times, having a negative effect on nearly every sport. If we are injured alcohol will slow our recovery time as our body is using more energy to get rid of alcoholic toxins from the body and has less reserves to absorb important nutrients from our food nor to create the hormones and proteins necessary to build new muscle or repaired damaged tissue.
Feeling tempted? Why not give it a go this January!
It’s Cycle to Work Day on Wednesday 15th August. The aim is to get as many people to cycle to work as possible. The longer term plan is to get more people cycling to work on a regular basis. Currently, almost 750,000 people cycle to work regularly. By 2021 the target is to get over 1 million people to cycle to work regularly.
There are many benefits to cycling to work. Cycling to work is a great way to burn off calories incorporating some exercise into your daily routine. It helps improve circulation, strengthen muscles and improve aerobic fitness.
It will also save you money on fuel costs and parking. And you will be helping the environment at the same by reducing the production of carbon dioxide.
Why not dust down your bike and get out in the fresh air. Start off your day the best way, on your bike. Cycle to Work Day 2018!
This week is National Parks Week – an annual National Park family festival championing all that is unique and special about National Parks. This year’s festival takes place Sunday 22 to Sunday 29 July and celebrates the countless opportunities to get outside and discover the length and breadth of the UK’s 15 National Parks.
How lucky are we to have one of these treasures right on our doorstep with The New Forest!
And what great timing, being the summer holidays and having such glorious summer weather!
Getting out in the great outdoors is so good for us in so many ways!
Time to disconnect from technology and connect with nature. The kids may moan and groan about being dragged away from ‘Fortnite’ initially, but it’s often worth the extra effort and persuasion! Get back to basics – climb a tree, find sticks, feel that sunshine on your face!
Walking, climbing, exploring – all fantastic ways to get some physical activity into the day. Getting out in the fresh air will help you feel more energised, wake up those muscles & joints and get your heart and lungs pumping if you get your stride on!
Bringing families together – time to chat and a low cost holiday activity, why not organise a family walk & picnic (find a nice shady spot!). A spot of rounders or cricket always goes down well too.
Don’t forget, in this unprecedented stretch of hot weather we’ve been having to follow the recommended advice about staying safe in this heat.
Drink plenty of water as sugary, alcoholic and caffeinated drinks can make you more dehydrated
Try to keep out of the sun between 11am to 3pm
Take care and follow local safety advice, if you are going into the water to cool down
Walk in the shade, apply sunscreen and wear a hat, if you have to go out in the heat
Avoid physical exertion in the hottest parts of the day
Wear light, loose fitting cotton clothes
Make sure you take water with you, if you are travelling
We often seem to live our lives at a million miles per hour and sometimes let our days fly by, almost unconscious of what we are doing or have done. Mindfulness has become ever increasingly popular, with our awareness of the importance of our mental health and wellbeing on the rise.
So, what is mindfulness and how can you incorporate it into your busy schedule?
Mindfulness can be defined in different ways. Ultimately, it’s the ability to focus on the present moment whilst accepting ones’s feeling, thoughts and how your body feels. Alternatively defined as;
“Bringing one’s complete attention to the present experience on a moment-to-moment basis’’
(Marlatt & Kristeller, 1999).
Mindfulness and meditation can have many positive affects on the body including:
Higher brain functioning with boosts to the working memory
Lowered blood pressure
Lowered anxiety levels
Increased attention and focus
Reduction in stress
So how can we put this into practice to get all the great benefits mentioned above?
Here’s a few practical ideas:
At breakfast: stop watching the clock, smell your food, take note of the colour, the texture the taste.
Brushing your teeth:the taste of the toothpaste, the sensation of the brush on your teeth, the texture under your feet as you stand there.
Walking: put your phone or device away. What can you hear? What can you smell? How does the sunshine feel on your skin?
Meditation: use an app to get you started with mindfulness, we recommend Headspace or Calm, which have guided meditation and can only take ten minutes of your day.
Pilates: take some time out and join a pilates class, connecting your mind and body. Yoga is also great for this.
Go for a walk in nature: Walking its great for taking some time out and being mindful.It helps you connect with the season and stimulates all your senses.
The Chartered Society of Physiotherapists has launched a new campaign, Love activity, Hate exercise?
It is well documented that physical inactivity is a major public health problem. This campaign sets about to help identify barriers that prevent people from being more active. It also highlights what a positive influence as Physio’s can have in promoting and supporting physical activity at every touch point.
As a team of Physiotherapists, Pilates Instructors, Sports Therapists & Sports Massage Practitioners, we all have an important role to play in promoting physical activity. We want to maximise the opportunities to discuss the benefits of physical activity and any barriers to it with our patients, and make exercise more accessible to a wider range of people.
goPhysio’s Clinical Director, Paul, says “It doesn’t have to be ‘exercise’ per se, ‘activity’ is what is great! It’s about keeping it simple, finding things that you enjoy doing that get you moving and challenge you physically. So, gardening, walking, playing tennis with friends, marathon running, taking the stairs instead of the lift, even pushing a trolley round the supermarket, they all count! That’s what’s great about this campaign, even if the term ‘exercise’ frightens you, you don’t need to be afraid of being active!”
Do more of what you love with physio is such a great term. It’s exactly what we do – help make sure you can do more of what you love doing!
So whether that’s physio or sports therapy treatment to help you recover from an injury, Pilates to help improve and maintain your physical wellbeing or Positive Steps elderly exercise classes, we run a host of services from our clinic in Chandlers Ford, Hampshire, that help you do more of what you love.
So, what are the tips to getting started if you love activity but hate exercise?
Find something you enjoy so that you’ll keep going.
Set goals for yourself – big or small – to keep you motivated.
Pace yourself – start slowly and gradually build up.
It’s OK to ache but if pain persists, ease back and go slower.
Need more motivation and support? Find someone join you!
If you need any help or support or just don’t know where to start, just get in touch. Our friendly and supportive team are here to help you.
Today is National Longevity Day – and with our purpose here at goPhysio being……
Helping local people live a healthy, active, positive life pain and injury free
…….we couldn’t let the day pass us by without acknowledgement!
The message of the day is to get more people thinking about their health and living a longer and happier life. The day acts as a reminder for you to look after your body and think about how your lifestyle and choices impact now can affect your body in later life.
As a Physiotherapy, Health & Wellbeing Clinic, we play a fundamental part in helping people live a long and happy life. How?
By helping people overcome their injuries, we help keep people physically active, doing the sports and activities they love to do.
We ease the worry and stress surrounding an injury, when people often think there’s no way out, we guide them through the injury maze, providing support and relieving the fear and uncertainty. We help you do something positive about your injury.
We relieve people’s pain, helping them feel better and relieving the anxiety and distress that pain often brings with it.
We encourage people to be physically active, providing fully supported, specialist exercise based sessions, that are accessible to people who may not think exercise is possible. This includes our Clinical Pilates, Active Backs and Positive Steps classes.
Being physically active is a crucial part of living a long, healthy, life – so, if you need help, we’re here for you.
I’ve just recently read a great book, titled Why We Sleep, by the neuroscientist, Matthew Waker.
I wanted to share a summary of the relevant sections, which I thought would be enlightening and useful for you keen, active, health conscious runners. If it sparks your interest, I would thoroughly recommend getting hold of a copy to read it in full. It really is fascinating!
Walker explains that:
“Sleep is one of the most important aspects of life, health and longevity and yet it is increasingly neglected in 21st century society”
For the active runner, adequate sleep is crucial to help in learning new motor skills, improving athletic performance and mitigating injury risk!
In the book, Walker explains that the term ‘muscle memory’ is a misnomer, muscles have no such memory, and that in fact ‘muscle memory’ is really ‘brain memory’. As humans, we learn new motor skills and movement routines through practice. For a runner it could be working on running technique, training or strengthening muscles in the gym, which can help us better execute a skilled memory routine (running). But the routine itself – the memory programme resides firmly and exclusively within the brain.
Research over the past 20 years has unequivocally demonstrated that after practicing any motor skill, your brain will continue to improve skill memories in the absence of further practice after a full night sleep. Walker concludes that in fact
“Practice does not make perfect, it is practice followed by a nights sleep that leads to perfection”
Sleep helps the brain automate the movement routines – helping them become second nature and effortless – precisely the goal of many sports coaches when perfecting the skills of their athletes.
The 100-metre sprinter superstar Usain Bolt has, on many occasions taken naps in the hours before breaking the world record and before Olympic finals in which he won gold. The author’s studies support this wisdom: day time naps that contain sufficient numbers of sleep spindles also offer significant motor skill memory improvement, together with a restoring benefit on perceived energy and reduced muscle fatigue.
“Sleep is one of the most sophisticated, potent and powerful – not to mention legal – performance enhancer’s everyone should be using fully”
The book’s findings are backed up with more than 750 scientific studies that have investigated the relationship between sleep and human performance. Anything less than 8 hours of sleep a night and especially less than 6 hours a night and the following can be experienced:
Time to physical exhaustion drops by 10 to 30%
Aerobic output is significantly reduced
Similar impairments are observed in power output, measured by limb extension force & vertical jump height
Decrease in peak and sustained muscle strength.
Marked impairments in cardio-vascular, metabolic and respiratory capabilities linked to a decrease in the amount of air the lungs can expire
The ability of the body to cool itself during physical exertion through sweating, a critical part of peak performance, is impaired
There is also a significant increase in the risk of injury with a lack of sleep.
“There is no better insurance policy to mitigate the risk of injury than sleep!”
Described in a research study of competitive young athlete’s in 2014, Walker explains that a chronic lack of sleep across a season predicted a massively higher risk of injury, as illustrated on the graph below.
Sleep after sporting performance is just as crucial for recovery. The book states that
“Post performance sleep accelerates physical recovery from common inflammation, stimulates muscle repair, and helps restock cellular energy in the form of glucose and glycogen”
What does all this mean for the local fun runner?
Regardless of running ability, sleep is equally important for anyone who is physically active. Until recently the experts thought that adequate sleep, good nutrition and exercise were the 3 fundamentals on which to live a healthy life.
However, through a large body of research over the last 20 years, Walker has highlighted that adequate sleep is the foundation on which being healthy and exercising effectively is built upon.
In other words….without adequate sleep you will not gain the full potential benefits of a healthy diet and regular exercise. So, you should be aiming for between 7-8 hours of sleep each night, especially in the midst of a running training programme, to allow your body to recover and achieve the full benefits of training.
For further information, please read Why We Sleep, by Mathew Walker
With the UK recently being branded as the most obese country in the EU it’s clear that it’s time to start making some changes. Nearly 65% of the UK’s population are overweight and almost a quarter are classified as obese.
Obesity is responsible for about one in every ten deaths in Britain and costs the NHS £5.1 billion a year. It vastly increases the risk of developing type 2 diabetes, which is the leading cause of blindness in people of working age and leads to more than 100 amputations a week.
But how do we change it? More fad diets and ‘the best’ new exercise regimes pop up on social media every day. But what do we really need to do to get the weight off and keep it off?
Well the short answer is that we need to expend more calories through exercise than we put in through eating in order to lose weight. But not all foods are equal; some high calorie foods such as avocados and nuts, which are banned on many diets, actually contain high quantities of important vitamins and minerals which are an essential part of our diet and can even help to lower cholesterol and blood pressure. Meanwhile many low-calorie foods and drinks may be high in sugar instead.
The Government recommends that all healthy individuals over the age of five years eat a healthy, balanced diet that is rich in fruits, vegetables and starchy foods.
The Eatwell Plate is a pictorial representation of the recommended balance of the different food groups in the diet. It aims to encourage people to choose the right balance and variety of foods to help them obtain the wide range of nutrients they need to stay healthy.
A healthy, balanced diet should:
include plenty of fruit and vegetables – aim for at least 5 portions a day of a variety of different types
include meals based on starchy foods, such as bread, pasta, rice and potatoes (including high-fibre varieties where possible)
include moderate amounts of milk and dairy products – choosing low-fat options where possible
include moderate amounts of foods that are good sources of protein – such as meat, fish, eggs, beans and lentils
be low in foods that are high in fat, especially saturated fat, high in sugar and high in salt (typically processed foods)
Exercise to lose weight needs to be a combination of cardiovascular and resistance training to be most effective. Other than that, there’s not really a right or wrong here – what exercise you chose will depend on what you enjoy and any other injuries or health problems you might have. If you’re not sure it’s always best to consult your GP or physio first. Picking an exercise that you enjoy means you are much more likely to keep it up in the long term. By joining a class or inviting a friend to join in with you, exercise becomes more of a social activity than a chore and so you’re much more likely to stick at it. Aim for 5 x 30minute sessions every week, this can be anything that gets the heart rate up – from gardening and hoovering to a gym session, bike ride or swim. If you’re interested in our group exercise classes we currently offer pilates, active backs and positive steps, as well as individualised rehab plans with one of our sports therapists.
Wherever you start, start with small changes to your diet and your exercise routine that are both achievable and sustainable.